{"id":55475,"date":"2025-08-25T05:00:00","date_gmt":"2025-08-25T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55475"},"modified":"2025-08-13T13:08:42","modified_gmt":"2025-08-13T11:08:42","slug":"25-min-bicep-and-tricep-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-bicep-and-tricep-workout\/","title":{"rendered":"Workout of the week: 25-min bicep and tricep workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>bicep and tricep workout <\/strong>\/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Cable machine, dumbbells, gym bench, preacher curl & dips bar <\/p>\n\n\n\n

<\/div>\n\n\n\n

After this workout, any excuse will be valid to flex your arms <\/strong>\u2014 reaching for snacks on the top shelf, dramatically brushing hair behind your ear, and fake yawns included. But there’s more to strong arms than just looking good. From lifting and carrying to pushing and pulling, these muscle groups support almost every daily movement.<\/strong><\/p>\n\n\n\n

That’s why you must include this bicep and tricep workout <\/strong>in your routine. It consists of 3 supersets<\/strong>, each with 2 exercises<\/strong>. Perform 12 reps of each movement for 3 rounds<\/strong>, with 30 seconds of rest between exercises and 1 minute between rounds<\/strong>. In total, this workout will take around 25 minutes to finish<\/strong>.<\/p>\n\n\n\n

Superset 1<\/strong><\/p>\n\n\n\n

    \n
  1. Cable triceps pushdown<\/li>\n\n\n\n
  2. Cable biceps curl<\/li>\n<\/ol>\n\n\n\n

    Superset 2<\/strong><\/p>\n\n\n\n

      \n
    1. Dumbbell hammer curl<\/li>\n\n\n\n
    2. Overhead dumbbell triceps extension<\/li>\n<\/ol>\n\n\n\n

      Superset 3<\/strong><\/p>\n\n\n\n

        \n
      1. Preacher curl machine<\/li>\n\n\n\n
      2. Triceps dip machine<\/li>\n<\/ol>\n\n\n\n

        Ready? Let’s do this!<\/strong><\/p>\n\n\n\n

        \"evo<\/a><\/figure>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n
          \n
        • 3 supersets with 2 exercises<\/li>\n\n\n\n
        • 12 reps<\/li>\n\n\n\n
        • 3 rounds<\/li>\n\n\n\n
        • 30-sec rest between exercises<\/li>\n\n\n\n
        • 1-min rest between rounds<\/li>\n\n\n\n
        • Equipment<\/strong>: Cable machine, dumbbells, gym bench, preacher curl & dips bar <\/li>\n<\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

          12 reps<\/strong><\/p>\n\n\n\n

          <\/div>\n\n\n\n

          Superset 1<\/h3>\n\n\n\n
          <\/div>\n\n\n\n

          1 – CABLE TRICEPS PUSHDOWN<\/h4>\n\n\n\n

          12 reps<\/strong><\/p>\n\n\n\n

            \n
          • Attach a straight bar to a high pulley and stand facing the cable machine.<\/li>\n\n\n\n
          • Grip the bar with an overhand grip, elbows tucked close to your sides.<\/li>\n\n\n\n
          • Push the bar down until your arms are fully extended.<\/li>\n\n\n\n
          • Pause, squeeze your triceps, then return to the starting position with control.<\/li>\n\n\n\n
          • Repeat.<\/li>\n<\/ul>\n\n\n\n